Weighted dip appreciation thread

Recently started doing weighted dips in place of bench press and I am astounded by how much better of an exercise it is. Something about dips just feels so damn good. The way they stretch my chest and shoulders while also overloading my triceps leaves me feeling sore throughout my entire upper body. Since incorporating dips into my routine a few months ago, I've managed to finally break through my bench press and OHP plateau. I've also noticed my triceps are getting a lot bigger.
What is it about weighted dips that makes them such an intense exercise, especially in comparison to the barbell bench press? Is it the heavy stretch on the chest and shoulders at a different angle? Is it the increased tension on the triceps? Is it having to use your traps to stabilize your shoulders? Is it because you are forced to move your torso through space? What exactly is it about the weighted dip that makes it so great?

inb4 "hurrr bad for your shoulders" just use proper form bro

  1. 4 months ago
    Anonymous

    Bumping with some heavy weighted dips videos

    • 4 months ago
      Anonymous

      My best lift for this has been 180lbs for 2 reps.

    • 4 months ago
      Anonymous

      something about this makes me feel really uncomfortable. like hes one wrong move away from snap city

  2. 4 months ago
    Anonymous

    most people don't isolate their triceps for strength. people will throw in a few tricep accessories like pushdowns but with a hypertrophic focus and call it a day. i treat weighted dips like i would any other strength movement and rotate between schemes like 5x5, 3x5, ramping to a 3x3, whatever. it's no wonder that your bench and OHP progress when you address the weakpoints in your triceps and front delts. i think the big component people overlook with dips is that they have a deceptively large range of motion with lots of eccentric control/constant tension which can be novel stimuli for certain types of lifters/experience ranges.

    i'm sure it's no coincidence that my bench was at it's strongest when my weighted dip was as well. people should be doing more dips (and pullups) than they do.

    • 4 months ago
      Anonymous

      >5x5, 3x5, ramping to a 3x3
      Have you had any pain working in the lower rep range? In the past, I would do weighted dips for heavy sets of 6 and even those felt excessive. I prefer to do dips in an 8-10 rep range.

      Loved doing weighted dips but one of my elbows started getting crazy tendonitis pain doing them, I figured it out it was that after eliminating lifts and the pain didn’t go away until I stopped weighted dips, once I removed weighted dips my elbow tendonitis went away

      Sucks because I loved doing them. I had weighted dips, weighted chin-ups and weighted walking lunges as my 3 primary goto full body workout covering a push, pull and legs as a core starter lifts in my routine.

      Still do the weighted chins and weighted walking lunges but no more weighted dips.

      >elbows started getting crazy tendonitis pain doing them
      That's strange. I've never had any elbow pain with weighted dips. I tend to get elbow pain when I over do it on chin ups.

    • 4 months ago
      Anonymous

      You're too good for this place. Thanks for the informative and inspiring post. T. Reddit

    • 4 months ago
      Anonymous

      https://i.imgur.com/ARY9Hd6.png

      Recently started doing weighted dips in place of bench press and I am astounded by how much better of an exercise it is. Something about dips just feels so damn good. The way they stretch my chest and shoulders while also overloading my triceps leaves me feeling sore throughout my entire upper body. Since incorporating dips into my routine a few months ago, I've managed to finally break through my bench press and OHP plateau. I've also noticed my triceps are getting a lot bigger.
      What is it about weighted dips that makes them such an intense exercise, especially in comparison to the barbell bench press? Is it the heavy stretch on the chest and shoulders at a different angle? Is it the increased tension on the triceps? Is it having to use your traps to stabilize your shoulders? Is it because you are forced to move your torso through space? What exactly is it about the weighted dip that makes it so great?

      inb4 "hurrr bad for your shoulders" just use proper form bro

      I enjoy weighted dips and cg bench press as great compounds for triceps, but the dips always felt mostly shoulder and chest -focused. One thing I've tried recently are Impossible Dips, which is often more of a calisthenics exercise that allows you to train for muscle ups (when you transition from the pullup to dips in a muscle-up, you are in a VERY difficult dips position that you generally have to train independently first). I highly recommend the impossible dip as an unweighted way to destroy the triceps... keep your upper arm perfectly upright or even angled back, and lean back your torso while sticking your legs out in front of you. I'm sure you can find a guide online. If you're strong with normal dips and bench, you can probably bust out at least a few of these right off the bat

      • 4 months ago
        Anonymous

        >impossible dips
        Interesting. May have to give these a try. Looks like a great tricep exercise.

    • 4 months ago
      Anonymous

      God bless you anon

  3. 4 months ago
    Anonymous

    Loved doing weighted dips but one of my elbows started getting crazy tendonitis pain doing them, I figured it out it was that after eliminating lifts and the pain didn’t go away until I stopped weighted dips, once I removed weighted dips my elbow tendonitis went away

    Sucks because I loved doing them. I had weighted dips, weighted chin-ups and weighted walking lunges as my 3 primary goto full body workout covering a push, pull and legs as a core starter lifts in my routine.

    Still do the weighted chins and weighted walking lunges but no more weighted dips.

    • 4 months ago
      Anonymous
  4. 4 months ago
    Anonymous

    I started doing weighted dips like 3 weeks ago, 10 rep sets, but i stalled on weight now, im kind of dyel and do fullbody 3x/week in addition to martial arts. Should i deload, try lower rep heavy sets? Just keep pushing through? I feel like the intensity of this exercise can fuck you up with bad form.

    • 4 months ago
      Anonymous

      Holy shit you fucking twink just man up and try it yourself. Are you so fucking pathetic that you're scared to do a set of 8?

      • 4 months ago
        Anonymous

        Im asking how to get through the stall retard, not whether i should

        • 4 months ago
          Anonymous

          Just do it you retard. Nothing scary about going a little bit heavier. Go for heavier sets of 6-8 reps. Your twink shoulders should be able to handle the weight.

  5. 4 months ago
    Anonymous

    I do skullcrushers for 3*3 then work up to a 1RM.
    Dips stay in the 8-15 rep range where they belong

    • 4 months ago
      Anonymous

      Enjoy tennis elbow

      • 4 months ago
        Anonymous

        Not the other anon but I unironically ended up with this in my right elbow...what do I do?

  6. 4 months ago
    Anonymous

    Your brains is too good at cheating, like no one moves the bar perfectly straight or keeps back perfectly straight, etc.

    It is much harder to cheat on dips or pull-ups, unless you’re noticeably swinging your body to get momentum.

    It is far too easy to start arching the back on bench press to bring your chest to the bar, or flare the elbows to move weight off chest and onto shoulder

  7. 4 months ago
    Anonymous

    I like ring dips, the extra stabilizer and balance focus is good for me

    • 4 months ago
      Anonymous

      Sounds pretty gay tbh. Parallel bar dips are better. "Muh stabilizers" is such a meme.

  8. 4 months ago
    Anonymous

    Thinking about running 531/BBB with dips instead of bench, trying to figure how I would program it, obv trying to work off of a calculated 1RM for weighted dips would be extremely dumb
    Try to find my 5RM and get my training max from that maybe?

    • 4 months ago
      Anonymous

      This is exactly what you're looking for:
      https://www.jimwendler.com/blogs/jimwendler-com/programming-weighted-chins-and-dips

      You could also check out the BBB Beefcake template, it has dips as part of the program.

      • 4 months ago
        Anonymous

        Thank you fren, have a rare apu

  9. 4 months ago
    Anonymous

    do you have to BYOB or does the gym have belts?

    • 4 months ago
      Anonymous

      Most gyms I’ve been to do not have a dip belt. My college gym did, but the commercial gym I go to now does not. I choose to do dips in my apartment because I have a power tower, but if I did dips at the gym then I would bring my own dip belt.

  10. 4 months ago
    Anonymous

    What weight should I start with? 5kg? 10kg?

    • 4 months ago
      Anonymous

      Anyone?

  11. 4 months ago
    Anonymous

    My first dip in each set always feel shaky and weak. The 2nd and the rest are okay. Any idea why's that? I do set my shoulders before the first dip, so it's not like I'm doing it with a different form to the rest.

    • 4 months ago
      Anonymous

      You're loading your muscles, it's normal

  12. 4 months ago
    Anonymous

    *tips fedora*

  13. 4 months ago
    Anonymous

    I get sharp pain in my shoulders when doing even one unweighted. Watched plenty of videos on form. Would certainly do these if they were painless.

    • 4 months ago
      Anonymous

      same
      How to not get pain in shoulders?

      • 4 months ago
        Anonymous

        I get sharp pain in my shoulders when doing even one unweighted. Watched plenty of videos on form. Would certainly do these if they were painless.

        You're not retracting the scapulas. You need to have your back engaged during ANY pressing movements, including dips, if you don't want your shoulders to get fucked. Lock your shoulders back and down and don't let them leave that position. People often make a mistake of "rolling" the shoulders forward as part of the pressing movement when really the shoulders should be held back by scapular retraction. The biggest redpill in lifting is having your scaps retracted WHENEVER you do an upper body lift--- OHP, bench, dips, etc

        • 4 months ago
          Anonymous

          >People often make a mistake of "rolling" the shoulders forward as part of the pressing movement when really the shoulders should be held back by scapular retraction.
          I don't know about dips, but all the biggest calisthenics channels say that you should protact your shoulders at the top of the push up to build protaction strenght.

          • 4 months ago
            Anonymous

            you can build protraction strength in a more controlled safe setting by doing scap pushups or scap BB presses on a flat bench. Protraction in a setting where the shoulder stabilization is very weak (because of the nature of the exercise and your body position) make you very vulnerable to tearing your rotator cuff or impingement. When people feel pain during dips or presses where they roll their shoulders forward, it is likely impingement and is very damaging over time. Don't protract on dips, don't impinge

  14. 4 months ago
    Anonymous

    >whole body exercise
    >works push muscles better than bench
    >alpha exercise, body is raised with every rep
    vs
    >lift made popular only for the large numbers you can put on it as well as homosexuals liking the physique it produces
    >minimal activation in the rest of the body
    >laying down with nuts in your face like a beta bitch

  15. 4 months ago
    Anonymous

    >weighted dips

    • 4 months ago
      Anonymous

      wrong image

    • 4 months ago
      Anonymous

      Haha classic IST meme, zoomers won't understand

    • 4 months ago
      Anonymous

      Boomping based thread

      >picrel

      I will pay for the sauce, please give it to me. I'm not a coomer, I'm a figure painter and I need this woman for reference

      Aspen rae

  16. 4 months ago
    Anonymous

    They're cool, just started doing them and I love controlling the eccentric on these. I'm a bit tall tho, so the forward lean aspect kinda barely works. It's VERY triceps dominant and I don't really feel my chest in the movement. Still sure it'll at least be a great tricep builder tho

  17. 4 months ago
    Anonymous

    I like dips both weighted and BW. As a lanklet it’s the only chest exercise I’m good at. My bench is lagging but my chest looks pretty good still.

    • 4 months ago
      Anonymous

      Post body

      • 4 months ago
        Anonymous

        imagine requesting a stranger, another man no less, to send a picture of his bare torso on the internet

        • 4 months ago
          Anonymous

          even more than that, imagine a place where the stranger immediately obliges them. I can't believe gays haven't figured out this place exists
          >be gay
          >go onto IST
          >have in-depth conversations with various "straight" guys about one of the favorite body types of the gay community, which is juiced-up bodybuilder daddies, which every "straight" guy on here is trying to become
          >ask random "straight" guy to show you their half naked body
          >they immediately do... posing, flexing, and trying to look as simultaneously hot and intimidating as possible
          >when people get mad at each other they send the other photos of themselves half naked

          • 4 months ago
            Anonymous

            They indeed know about IST, they basically run /cbt/.

      • 4 months ago
        Anonymous

        Here ya go queer
        >inb4 shit tat

        • 4 months ago
          Anonymous

          Holy fuck that’s one gay tat.

          Guess you cropped your face out not for privacy but to hide those monkey pox scars, huh?

        • 4 months ago
          Anonymous

          that tatt is fucking sick as fuck

  18. 4 months ago
    Anonymous

    I did +25kg yesterday 8 reps @82kg bw. Dippin' feels so alpha

  19. 4 months ago
    Anonymous

    Why do my clavicles hurt when doing dips?

    • 4 months ago
      Anonymous

      Your range of motion is really not there yet if you want to hit your triceps and see some real growth. And you obviously need to ask your gym to turn up the AC--- based on how much you're sweating, it looks like it was so hot you had to take off your top, which really reflects unsafe lifting conditions

    • 4 months ago
      Anonymous

      I will pay for the sauce, please give it to me. I'm not a coomer, I'm a figure painter and I need this woman for reference

  20. 4 months ago
    Anonymous

    I use a backpack to do weighted dips, are there consequences to this or is it okay as long as I keep good form?

    • 4 months ago
      Anonymous

      Don't put the load on your back ffs. Get a belt or put the backpack on your front. Or send a postcard from snap city

  21. 4 months ago
    Anonymous

    You should never go below parallel on a dip, like the retard in OP's pic is doing.

    • 4 months ago
      Anonymous

      post body

      • 4 months ago
        Anonymous

        Your turn.

    • 4 months ago
      Anonymous

      you can make lower than parallel work if you are diligent about warming up your scaps to move, doing deep chest opening exercises, and doing shoulder mobility work all as part of your daily routine. If you retract the scaps with solid strength, your shoulders are pretty resistant to injury even in that position. There is also a good case to be made to train strength and mobility in compromised positions in order to avoid injury, and having your shoulders hyperretracted is one of those positions.

  22. 4 months ago
    Anonymous
  23. 4 months ago
    Anonymous

    Here was me hitting 2.5pl8 a few months back
    https://www.youtube.com/shorts/PfTvAepS68g

  24. 4 months ago
    Anonymous

    i have long arms and these are amazing for your (bottom) chest. too bad my chest overpowers my arms and shoulders.
    I stopped benching for a year because i got tired of sticking at 255. I didn't even consider it as a workaround and started dipping intuitively. I worked up to 88lbs (KB) for sets of 12-15. One day I got a wild hair on my ass and decided to bench at the END of a shoulder/back workout. I worked up to 315 for a set of 5, got kind of freaked out and ended my workout.

  25. 4 months ago
    Anonymous

    Did I damage my sternum? Earlier this week I was doing dips and I heard a loud crack from my sternum and stopped. Later that night I somehow caused the entire thing to pop while doing something nonphysical. Also when I woke up the next morning I got 2 pack abs out of nowhere and my bf% is decently high at a minimum 15% probably somewhere around 20%, maybe a coincidence since I've only been doing calisthenics for a couple months but idk if I tore something. Nothing painful but it is still sore.

  26. 4 months ago
    Anonymous

    Dips are great
    Old time oly lifters dipped heavy weight to blow up their triceps to get a stronger OHP

  27. 4 months ago
    Anonymous

    Fuck dips, i swear i usde perfect form, do that scapula thing and still get shoulder pain, just fuck them

  28. 4 months ago
    Anonymous

    >What is it about weighted dips that makes them such an intense exercise, especially in comparison to the barbell bench press

    Simple, it's weighted calisthenics and that enough is alone to make them superior then any free weight exercise. I still like OHP and Bicep curls tho also leg extensions are nice

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